Training Plans & Trainingpeaks
Below are listed all our current training plans. Should you be unsure which is best for you or need further information in deciding, feel free to contact us to discuss and we will assit to ensure you get the best advice.
Our Plans are hosted on Trainingpeaks where you can create a free athlete account and purchace the plan
To use the plan you enter your race day date or start date and the plan will be uploaded to the calender
If you download the Trainingpeaks app to your smartphone, you can have easy access anytime to your workouts
Our Plans meet the needs of Athletes of all abilities from Beginner to Experienced Athlete and everyone in-between.
Our most popular plans are now in Structured Workout Builder format. Workout Builder format allows you to upload a Workout to most watches (Garmin, Polar, etc).
Create a FREE TrainingPeaks Athlete Account
FREE Basic TrainingPeaks Account (this is always FREE)
Once you purchase a Plan you can use that Plan year after year, if you choose to. It is always available to you!
You choose the start date for your plan regardless of when it was purchased!
Move Workouts in your Plan to suit your needs (only available with a Premium Athlete Account).
The complete list of our RUNNING TRAINING PLANS on Trainingpeaks are listed HERE
Couch to 5km
| Plan | Plan Details | Link | |
|---|---|---|---|
| Beginner | This 12 week plan is aimed at the BEGINNER who would like to start running but does not know where to start. The plan will take you from couch to running 5 kms. The plan is written in easy to understand language and time based. | Link | |
| Beginner Heart Rate Based | This 12 weekplan is aimed at the BEGINNER who would like to start running but does not know where to start. This plan is based on heart rate, so you will require a running sports watch that records heart rate. | Link |
10km Distance
| Plan | Plan Details | Link | |
|---|---|---|---|
| Beginner | This 12 week plan is for beginners who wants to start running. The plan will take you from couch to running 10 kms. The plan is written in easy to understand language and time based. | Link | Beginner Heart Rate Based | This 12 week plan is aimed at the BEGINNER who would like to start running but does not know where to start. This plan is based on heart rate, so you will require a running sports watch that records heart rate. | Link | Intermediate Race | This 12 week plan is for an intermediate athlete who has completed a number of 10 km races and is looking to improve on their performances. | Link |
21km, Half Marathon Distance
| Plan | Plan Details | Link | |
|---|---|---|---|
| Beginner Race | This 16 week plan is a Beginner 16 week half marathon plan based on perceived effort. The plan will take you from couch to finishing your first half marathon. | Link | Intermediate Race | This is a 16 week plan for the intermediate runner looking to improve their half marathon time and continually beat their previous race times. | Link | Intermediate Sub 1:45 hour | This is a 20 week plan, 18 weeks build to the event with 2 weeks recovery post event and is for an INERMEDIATE athlete. A runner who regularly runs 10kms and is looking to step up to a fast 21km or a regular 21km runner who is looking to improve and get faster. | Link | Experienced Sub 1:30 hour | A 12 week plan to improve your speed work and run a sub 1:30 hr half marathon race. The plan is for runners with at least 2 years running experience and can comfortably run a sub 2 hour half marathon and possibly somewhere close to 1:45 hour. This plan is to be used in the run up to your target race and looking to incorporate speed and efficiency to increase power and muscle strength into their workouts and who aim for a sub 1:30 hr half marathon. Weekly volume range from 4 to 7 hours. | Link |
42km, Marathon Distance
| Plan | Plan Details | Link | |
|---|---|---|---|
| Beginner Race | This 19 week plan is for the time crunched athlete who enjoys running and can run 10 kms comfortably and is looking at adding a marathon to their running achievements. | Link | Intermediate Race | The 12 week plan is for the intermediate runner who wants to step up to marathon distance. An athlete who regularly runs 21 kms comfortably and has a goal of achieving a marathon in around 4 hours or under. | Link | Beginner Sub 4:30 hour | A 16 week plan to break 4:30 hr you should eventually be capable of a 2:05 half marathon and a sub 55:00 min 10 km and should be running at least 30 kms per week and do at least 3 runs a week. | Link | Intermediate Sub 4:00 hour | This 16 week plan is for the experience athlete running at least 30-40 kms per week. To break 4:00 hr you should eventually be capable of a sub 1:50 hr half marathon and a sub 50:00 min 10 km and should be running at least 30 kms per week and able to run for 1:30 hr non-stop. | Link | Intermediate Sub 3:30 hour | A 16 week plan is for the experience athlete running at least 30-40 kms per week. To break 3:30 hr you should eventually be capable of a sub 1:37 hr half marathon and a sub 43:00 min 10 km and should be able to run for 1:30 hr non-stop. | Link |
| Experienced Sub 3:00 Hour | The 16 week plan is for the experience athlete running at least 50 kms per week over 5 sessions. To break 3:00 hr you should eventually be capable of a sub 1:25 hr half marathon and a sub 38:00 min 10 km and should be able to run for 1:30 hr non-stop. The workouts have indicated pace times or overall rime to assist. With workouts every day and the long run on the Sunday. The plan is to start on a Monday. By the end of the 16 weeks you will have excellent base fitness and be ready to race your A-priority marathon race. | Link |
Ultra Distance
| Plan | Plan Details | Link | |
|---|---|---|---|
| Two Oceans Sub 6 hour | This is a 16 week plan for Intermediate to Experienced runners, wanting to run a Sub 6 hour Two Oceans, and continue on to run Comrades. | Link | Two Oceans Sub 5 hour | This is a 16 week plan for Intermediate to Experienced runners, wanting to run a Sub 5 hour Two Oceans, and continue on to run Comrades. | Link | Two Oceans Sub 4 hour | This is a 16 week plan for Intermediate to Experienced runners, wanting to run a Sub 4 hour Two Oceans, and possibly continue on to run Comrades. | Link |
STRYD Power Meter
Below are listed all our current training plans to be used with power such as a STRYD Power Meter, Suitable Garmin RUN POWER, Polar Watch, COROS Pace 2 or similar device. Whichever device you use you need to ascertain you Critical Power before starting the plan and inputing this into your Training Peaks account as well as Power Meter app. Should you be unsure which is best for you or need further information in deciding, feel free to contact us to discuss and we will assit to ensure you get the best advice.
The complete list of our POWER RUNNING TRAINING PLANS on Trainingpeaks are listed HERE
| Plan | Plan Details | Link | |
|---|---|---|---|
| 10km 4 Days a Week | This 12 week plan is developed for athletes running with power who are training for a full 10km. This plan is based solely on power and duration. It is intended for the runner that has 4 available days per week to train. Starting with 2.5 hours per week and progressing to a peak of 4 hours per week. Long run is on a Sunday. | Link | 10km 5 Days a Week | A 12 week plan is developed for athletes running with power who are training for a 10km. This plan is based solely on power and duration. It is intended for the runner that has 5 available days per week to train. Starting with 2.5 hours per week and progressing to a peak of 5 hours per week. Long run is on a Sunday | Link | 10km 6 Days a Week | A 12 week plan is developed for athletes running with power who are training for a 10km. This plan is based solely on power and duration. It is intended for the runner that has 6 available days per week to train. Starting with 4 hours per week and progressing to a peak of 6 hours per week. Long run is on a Sunday | Link | 10km Competitive 5 Days a Week | A 12 week plan is developed for athletes running with power who are training for al 10km who want to be competitive or become faster. This plan is based solely on power and duration. It is intended for the runner that has 5 available days per week to train. Starting with 2.5 hours per week and progressing to a peak of 5 hours per week. Long run is on a Sunday. Plan is aimed at runner looking to break Sub 45min 10km | Link | 10km Competitive 6 Days a Week | A 12 week plan is developed for athletes running with power who are training for a 10km. This plan is based solely on power and duration. It is intended for the runner that has 6 available days per week to train. Starting with 4 hours per week and progressing to a peak of 6 hours per week. Long run is on a Sunday Plan is aimed at runner looking to break Sub 40min 10km | Link | 21km 4 days a Week | The 12 week plan is developed for athletes running with power who are training for a 21km. This 21km plan is based solely on power and duration. It is intended for the runner that has 4 available days per week to train. Starting with 3 hours per week and progressing to a peak of 6 hours per week. Long run is on a Sunday. | Link | 21km 5 days a Week | This 12 week plan is developed for athletes running with power who are training for a 21km. This 21km plan is based solely on power and duration. It is intended for the runner that has 5 available days per week to train. Starting with 5 hours per week and progressing to a peak of 7 hours per week. Long run is on a Sunday | Link | 21km 6 days a Week | This 12 week plan is developed for athletes running with power who are training for a 21km. This 21km plan is based solely on power and duration. It is intended for the runner that has 6 available days per week to train. Starting with 5 hours per week and progressing to a peak of 8 hours per week. Long run is on a Sunday. | Link | 21km Advanced Sub 1:30hr | A 12 week plan is developed for athletes running with power who are training for a full marathon. This marathon plan is based solely on power and duration. It is intended for the runner that has 6 available days per week to train. Starting with 4 hours per week and progressing to a peak of 10 hours per week. Long run is on a Sunday. | Link |
| 42km 4 days a Week | A 12 week plan is developed for athletes running with power who are training for a full marathon. This marathon plan is based solely on power and duration. It is intended for the runner that has 4 available days per week to train. Starting with 4 hours per week and progressing to a peak of 6 hours per week. Long run is on a Sunday | Link | |
| 42km 5 days a Week | A 12 week plan is developed for athletes running with power who are training for a full marathon. This marathon plan is based solely on power and duration. It is intended for the runner that has 5 available days per week to train. Starting with 4 hours per week and progressing to a peak of 7 hours per week. Long run is on a Sunday | Link | |
| 42km 6 days a Week | A 12 week plan is developed for athletes running with power who are training for a full marathon. This marathon plan is based solely on power and duration. It is intended for the runner that has 6 available days per week to train. Starting with 4 hours per week and progressing to a peak of 10 hours per week. Long run is on a Sunday. | Link | |
| 42km 6 days a Week - Sub 3:30 hr | A 16 week plan is for the experience athlete running at least 30-40 kms per week. To break 3:30 hr you should be capable of a sub 1:37 hr half marathon and a sub 43:00 min 10 km and should be able to run for 1:30 hr non-stop Starting with 38kms week and progressing to a peak of 85kms. Long run is on a Sunday | Link | |
| 42km 7 days a week - Sub 3:00 hr | A 16 week This plan is for the experience athlete running at least 50 kms per week over 5 sessions. To break 3:00 hr you should be capable of a sub 1:25 hr half marathon and a sub 38:00 min 10 km and should be able to run for 1:30 hr non-stop. It is intended for the runner that has 7 available days per week to train. Starting with 60kms per week and progressing to a peak of 105kms per week. Long run is on a Sunday. | Link | |